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The original was posted on /r/weightroom by /u/Surtrthedestroyer on 2025-08-14 21:17:40+00:00.

Mountain Tactcal Institutes Operator Hector program is the first program in the Greek hero packet. It is a 7 week program. It has 2 days of strength and core, 1 day ruck intervals based on a 3 mile ruck run assessment, 1 tactical agility and work capacity day, and 1 work capacity and run day with the run being 3 miles moderate pace.

My background. Was military now I’m just a dad trying to stay in shape. Lifetime PRS before tha program: Back squat 295, DL 405, bench 235, OHP 155

For the strength days you work up to a 1rm on your first lift of the day, which varies everyday. Then you do a 5x2 at 85% before moving on to 2 other strength excercises in a superset usually 5x5. Strength days finish with 15 minutes of a chassis integrity circuit which I think really helped my core.

Results 3 mile 45lb ruck 34:12 - 29:45

Front squat 245-265

Bench 235-235

Power clean and push press 185-195

Push press 185-205

Craig special (Hang squat clean with an extra front squat) 205-215

Deadlift 385-405

Bodyweight 192 - 197 lbs

Height 6’4"

These numbers were hit during the program as it cycles through each excercise twice for the 1rm and 85% work. In case you’re wondering why there is a disparity in my power clean and push press vs my push press it is because the push press was tested about 2 weeks later in the program

I also got a better time in every work capacity workout as the program went long except for one which I think was just a bad day.

My thoughts. I really enjoyed this program and think it did a good job of balancing strenth, work capacity and endurance. The ruck time improvement truly astonishes me. I think the lower back integrity circuits helped. My ruck is limited by my heart and lungs now instead of my muscular endurance.

Edit: I also PR’d my push press by 20lbs immediately on this program by doing a Power clean and press. The power clean before the press really emphasized how much you need to explode with the weight. Before I guess I was just kind of lazily pushing it and not being violent enough.